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PODCAST

The 2-Minute Bite by Fitfoodchick

Welcome to The 2-Minute Bite by FitFoodChick! In this quick, 2-minute podcast, I’ll share simple, habit-based nutrition tips to help you build a better relationship with food—no restrictive diets required! From smarter food choices to healthy habits, I’m here to give you bite-sized insights that greatly impact your well-being. Tune in for fast, actionable advice that fits into your busy life and helps you live healthier, without the stress of dieting.

health & fitness nutrition

All Episodes

00:02:05

Food Is Not The Enemy: Anorexia Journey Continued

The 2-Minute Bite by Fitfoodchick ·

2025/11/14

In this episode, I’m opening up about my personal battle with anorexia and body dysmorphia — a struggle that started when I was transitioning into high school. I share how I lost control, how I found healing, and what I’ve learned about rebuilding my relationship with food. Because for me, recovery meant realizing that food was never the enemy — it was part of learning to love and nourish myself again.

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00:03:39

My Go-To Dessert Hacks for When the Cravings Hit

The 2-Minute Bite by Fitfoodchick ·

2025/11/06

In this bite, I’m sharing how I keep dessert in my life — guilt-free. Because I’ll be honest, I love dessert, and I’m not giving it up. But instead of reaching for ultra-processed sweets, I’ve learned how to satisfy my cravings with real, nourishing ingredients that actually support my energy and my goals.I’ll walk you through two of my go-to recipes from Sam’s Simple & Healthy Desserts — my chocolate-covered peanut butter banana bites and my like-butta energy balls — and explain why these simple

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00:02:30

The Immunity Edit — My Fall Routine for Feeling Strong

The 2-Minute Bite by Fitfoodchick ·

2025/10/29

This week on The 2-Minute Bite by FitFoodChick, I’m sharing my personal fall immunity routine — the simple, real-food habits that keep me feeling strong when the temps drop and everyone around me is catching something. From colorful veggies to gut-loving fiber, cozy ginger tea, and a few daily staples I swear by, this is my go-to routine for staying energized, resilient, and grounded all season long. No gimmicks, just good food and consistency — because your immune system deserves the same care as

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00:03:11

My Morning Light Ritual

The 2-Minute Bite by Fitfoodchick ·

2025/10/22

Lately, I’ve been starting my mornings with something simple but game-changing — sunlight. In this episode, I’m sharing how just a few minutes of natural light first thing in the morning can boost your mood, energy, and even your sleep. It’s the easiest ritual you can add to your day — no supplements, no workouts, just you, your coffee, and the light.

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00:04:19

My 3PM Snack Non-Negotiable

The 2-Minute Bite by Fitfoodchick ·

2025/10/16

By 3PM, I’m usually juggling emails, coaching check-ins, and wondering what’s for dinner — but one thing that never changes? My snack ritual. This quick episode dives into how I build my afternoon bite around protein, fiber, and crunch so I stay fueled, focused, and not hangry by 5PM. I’m sharing my real-life favorites — from Greek yogurt bowls and apples with almond butter to crunchy hummus plates and roasted chickpeas — all snacks I actually eat and love!

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00:03:13

The Cortisol Connection: What You Eat Matters

The 2-Minute Bite by Fitfoodchick ·

2025/10/09

In this episode of The 2-Minute Bite, I’m breaking down one of the most overlooked hormones when it comes to energy, cravings, and belly fat: cortisol — your body’s main stress hormone. I’ll share how cortisol actually works, why so many of us are running on high levels without realizing it, and the everyday foods that can help bring it back into balance. From magnesium-rich snacks to smart protein-carb pairings, plus the foods that spike it (looking at you, extra coffee and sugar!), you’ll walk

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00:03:35

Glow from the inside out: Collagen Tips I actually use

The 2-Minute Bite by Fitfoodchick ·

2025/10/02

In this episode of The Two-Minute Bite, I’m sharing the foods and drinks I personally rely on to naturally boost collagen—think bone broth, Vital Proteins in my oatmeal, vitamin C-rich fruits, and more. I dive into why collagen is so important, how it breaks down over time, and simple ways to keep it up every day. Let’s keep our skin, hair, nails, and joints happy—one bite at a time!

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00:02:34

Navigating Perimenopause: How Nutrition & Lifestyle...

The 2-Minute Bite by Fitfoodchick ·

2025/09/25

In this episode of The 2-Minute Bite, I’m diving into perimenopause — what it is, why it happens, and how food, exercise, and lifestyle can help ease the transition. I haven’t gone through it myself yet, but it’s a hot topic so many women are talking about, and I want to share simple, empowering ways to support your body during this stage. If you enjoy this episode, don’t forget to like, share, and follow me on Instagram @fitfoodchicknyc for more everyday wellness tips!

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00:03:49

Why Fiber is My Daily Non-Negotiable

The 2-Minute Bite by Fitfoodchick ·

2025/09/17

In this episode of The 2-Minute Bite, I’m sharing why fiber has become one of my daily non-negotiables. I talk about how I personally build fiber into my meals (yes, including my favorite sourdough finds from Ouris Market on the Upper East Side, Breads Bakery, and even Rudy’s at the health store).I’ll break down what fiber actually is, why it’s so important for digestion, energy, and gut health, and the different daily needs for women versus men. Plus, I’ll share some of my go-to nutrient-dense,

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00:03:16

Nourish Your Nights: Foods for a Restful Sleep

The 2-Minute Bite by Fitfoodchick ·

2025/09/11

Struggle with falling asleep? You’re not alone — I’ve been there too. In this episode, I talk about the snacks and foods I personally use to wind down before bed. Think magnesium (yes, I take Thorne every night!), turkey dinners, tart cherries, bananas, even kiwis and herbal tea. These aren’t just comfort foods — they actually help your body relax and recharge.

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00:03:03

Coffee or Matcha? How to Choose the Right Energy for...

The 2-Minute Bite by Fitfoodchick ·

2025/09/04

In this episode, I’m breaking down one of my favorite daily rituals—coffee versus matcha! I’ll share why I start my mornings with an iced La Colombe coffee, but usually switch to a hot matcha later in the day. We’ll talk about how much caffeine we really need, the benefits of both drinks, and why matcha is often called ‘clean energy.’ If you’ve ever wondered whether you should reach for coffee or matcha, this quick bite is for you.” de ideas

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00:04:17

Food Is Fuel: Why Energy Drops as We Age

The 2-Minute Bite by Fitfoodchick ·

2025/08/28

In this episode of The 2-Minute Bite by FitFoodChick, I share a story inspired by my dad, who at 76 still looks great on paper but often feels tired. I dive into how our nutrition and movement needs change as we age—why protein, balanced macros, and key vitamins matter more than ever, and how small daily choices can fuel lasting energy, strength, and independence. This one’s all about making every meal count so we can keep doing the things we love at any age.

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00:03:56

Nourish Your Mind: Foods That Help With Anxiety

The 2-Minute Bite by Fitfoodchick ·

2025/08/20

In this episode of The 2-Minute Bite, we’re talking about foods that can help ease anxiety naturally. I’ll share how I personally incorporate omega-3 rich salmon, walnuts, chia, and flax into my routine, why I keep dark chocolate (70% cacao or higher!) as my afternoon ritual, and how probiotics in Greek yogurt and calming teas like green tea and chamomile can support both brain health and mood regulation.

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00:02:44

Join the TS Fitness Transformation Challenge & Save Big

The 2-Minute Bite by Fitfoodchick ·

2025/08/14

I’m so excited to share that we’re launching TS Fitness’s 10th 6-Week Transformation Challenge — and this is going to be our biggest one yet! From October 6th to November 17th, we’ll help you optimize your training, dial in your nutrition, boost your energy, and keep you accountable every step of the way. You’ll get a structured meal plan, nutrition tips and tricks, and the chance to win over $1,000 in cash prizes.And here’s the best part — we’re running a flash sale right now. Normally it’s $149,

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00:03:54

Why I Never Skip My Nightly Magnesium

The 2-Minute Bite by Fitfoodchick ·

2025/08/14

In this episode, I’m diving into one of my favorite minerals — magnesium! I’ll break down why it’s essential for your health, how much women and men need daily, and the different forms you’ll see on shelves (and which ones are worth your time). I’ll also share my own nightly magnesium glycinate routine with Thorne and how it’s completely changed my sleep quality. If you’ve been feeling stressed, tired, or just not sleeping your best, this might be the missing piece. Follow me on Instagram

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00:04:30

Timing or Total? Does When You Eat Protein Really...

The 2-Minute Bite by Fitfoodchick ·

2025/08/06

In this episode of The 2‑Minute Bite, I’m diving into the truth about protein timing. Do you really need to chug a shake right after your workout, or is total daily protein what really matters? I’ll share what the research says, plus how I personally make protein a priority at every meal — from my morning egg-white omelette to my protein-packed snacks and dinners. Tune in to learn why spreading out 20–30 grams of protein across the day can make all the difference for your energy, recovery, and

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00:02:43

Dirty Dozen Decoded: What’s Worth Buying Organic

The 2-Minute Bite by Fitfoodchick ·

2025/08/01

In this episode of The 2-Minute Bite by FitFoodChick, I’m breaking down the Dirty Dozen— the twelve fruits and veggies with the highest pesticide residues. I’ll share which ones I always try to buy organic (yes, I splurge on kale and berries at Whole Foods or Trader Joe’s!) and how you can make smarter choices without breaking the bank.The 2025 Dirty Dozen includes:* Strawberries* Spinach* Kale and other greens* Grapes* Peaches* Cherries* Nectarines* Pears* Blueberries* Blackberries* PotatoesTune in

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00:06:52

Decoding Nutrition Labels: No Degree Required!

The 2-Minute Bite by Fitfoodchick ·

2025/07/23

Ever feel confused when reading a nutrition label?** You’re not alone! In this episode, I walk you through how to decode food labels quickly and confidently — from sneaky serving sizes to added sugar and calories that don’t tell the whole story.Whether you're trying to eat healthier, fuel smarter, or just avoid being tricked by marketing, this is your go-to guide to making sense of what’s actually in your food.💡 In this episode, I cover:* How to understand **serving sizes** (and how brands sneak

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00:02:28

The Scoop on Creatine (Literally)

The 2-Minute Bite by Fitfoodchick ·

2025/07/17

In this quick bite, I’m diving into one of the most researched — and often misunderstood — supplements out there: **creatine**. I’ll break down what it is, where we get it, how it benefits our muscles *and* our brain, and why it’s not just for bodybuilders. Plus, I’ll share food sources, supplement tips, and how much you actually need daily. It’s everything you need to know about creatine in under 2 minutes!

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00:03:33

Don’t Fear the Egg Yolk: Busting the Cholesterol Myth

The 2-Minute Bite by Fitfoodchick ·

2025/07/09

Think eggs are bad for your cholesterol? Think again! In this quick bite, I’m cracking open the truth about eggs, cholesterol, and why you *don’t* need to fear the yolk. I’ll also share my favorite ways to boost protein at breakfast (hint: lots of eggs and a side of lox!), plus how much protein you really need per meal. Tune in and finally set the record straight on this breakfast superstar!

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